Low Carb Cauliflower Chili
This Low Carb Cauliflower Chili is a flavorful, high-protein beanless chili. Made with lean ground beef, tender cauliflower and 4 kinds of bell peppers, it comes together quickly and is perfect for when you want something cozy yet healthy-ish. This low carb chili recipe is great for a quick weeknight meal and is even better the next day!
Original Post: October 2021 | Post Updated: October 2026
For at least one month out of the year I like to follow Whole30 and this has been one of my go-to recipes. Whole30 cuts out grain, sugar and dairy for 30 days, which in turn your body will feel the difference. Many people do it for different reasons, but as I have gotten older, my tolerance to certain foods have changed. I like to do this as a way to reset my body before the holidays. Some other Whole30 recipes you can try are my Whole30 Chicken Thighs with Broccoli, Whole30 Roasted Brussel Sprouts with Peppers, Dairy Free Zuppa Toscana, Whole 30 Beef Stew Stew and Chicken Curry with Coconut Milk.
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Why this recipe works
- Made with fresh and simple ingredients. Canned tomatoes, fresh vegetables and a homemade Enchilada Spice Blend make this beanless chili unique.
- Hearty without the beans. Lean ground beef and cauliflower give this chili a nice texture and the bell peppers add natural sweetness. If beans are your thing, add them in and be sure to check out my Bison Chili, Ground Chicken Chili, Beef Enchilada Soup, and Italian Beef Soup.
- Naturally gluten free and dairy free. This cauliflower chili is Paleo and Whole30 friendly when served as is.
Ingredients you’ll need
Here is everything you need in order to make this chili without beans recipe.
- Extra Virgin Olive Oil. Avocado oil is a good substitute or you can use olive oil spray.
- Lean Ground Beef. I recommend 90/10 or you can go even leaner such as 96/4. Ground turkey or ground chicken can also be used.
- Bell Peppers. Red bell pepper, green pepper along with yellow and orange really bring this dish to life. Feel free to use only one kind of pepper if you like.
- White Onion.
- Garlic. I normally add a TON of garlic but feel free to cut it down if you like.
- Whole Canned Peeled Tomatoes. Canned diced tomatoes will work also.
- Water. Water helps with the consistency of the chili so it’s not too thick. You can also use chicken stock or vegetable stock.
- Fresh Cauliflower Florets. Cauliflower rice or roasted cauliflower works too. Though if using either of those, fold them in last as you don’t want the cauliflower to overcook since they are small pieces.
- Spices. I originally made this recipe using Everything Spicy Seasoning from Flavor God. Realizing not everyone will have this on hand, I started making my chilis with chili powder and my own blend of Enchilada Spice Mix which contains cumin, coriander, paprika, oregano, cayenne, garlic powder and salt.
- Fresh Cilantro.
How to make this Cauliflower Chili Recipe
All it takes to make this recipe is a few simple steps, let’s get started.
Step One: Cook the veggies: Start with preheating the olive oil in a large dutch oven over medium heat. Add the onion and the bell peppers and let them cook for 7 minutes or until they start to sweat. This step is important because all those flavors are released into the chili.
Step Two: Brown the beef. Add the ground beef and garlic. Cook, breaking the beef into smaller pieces and stirring occasionally, until browned.
Step Three: Add the cauliflower and tomato: Pour in the canned whole tomatoes and water or broth. Have a large wooden slotted spoon on hand to smash down the tomatoes. Toss in the cauliflower florets and remaining spices and gently stir to combine.
Step Four: Let The Chili Simmer: Turn down the temperature to low heat and let it simmer for about 25 minutes while stirring every now and then. Add in the black pepper and additional salt if needed. The chili is done when the cauliflower is tender and the beef is cooked all the way through. Remove from the heat when done and let cool for 5 minutes before serving.
Storing and reheating
Store any leftover cauliflower chili in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stove top.
Helpful tips for Cauliflower Chili
- Give the vegetables time to cook. The juices are released and help build the flavor.
- Cut the cauliflower evenly to ensure they cook consistently.
- Make ahead. Just like my Whole30 Beef Stew, Moroccan Beef Stew, Bison Sloppy Joe’s and Sugar Free Sloppy Joe’s, the meat will have way more flavor the next day if you allow the flavors to blend overnight.
- Fresh cauliflower florets are best.
- Water helps the consistency in the recipe but vegetable or chicken broth work as well. Be sure to adjust the seasonings and salt if needed.
Serving Suggestions
- Serve this cauliflower chili with fresh cilantro, avocado slices, a dollop of 4 Ingredient Guacamole or chopped green onions. For more topping options, try shredded cheese, sour cream, plain Greek yogurt, or crushed tortilla chips, depending on your preferences.
- You can also serve it with tortilla chips for scooping or spoon it over a baked potato or sweet potatoes for a heartier meal. For a Whole30 or Paleo version, choose toppings and sides that fit into the guidelines.
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Low Carb Cauliflower Chili
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Equipment
- dutch oven or large pot
Ingredients
- 1 tablespoon olive oil
- 3/4 cup white onion chopped
- 1/2 cup yellow bell pepper chopped
- 1/2 cup orange bell pepper chopped
- 1/2 cup red bell pepper chopped
- 1/2 cup green bell pepper chopped
- 3 cloves garlic
- 16 ounce ground beef
- 2 cups cauliflower florets
- 28 ounces canned whole tomatoes
- 1 cup water
- salt as needed
- black pepper as needed
- 1 tablespoon chili powder
- cilantro garnish, optional
Enchilada Spice Mix
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 1/2 teaspoon coriander
- 1/4-1/2 teaspoon kosher salt
- 1/4 teaspoon cayenne
Instructions
- In a Dutch oven pan, heat one tablespoon of olive oil.
- Sauté the bell peppers and onion for about 5-7 minutes or until they start to sweat. Add the garlic and meat. Stir and let the ground beef cook for 12 minutes or until browned.
- Add the spices and stir to blend in. Add the cauliflower florets and gently fold in.
- Add the whole peeled tomatoes and the water. Gently smash the tomatoes down with a wooden spoon. Add the additional seasoning. Let it simmer for about 25-30 min or until the cauliflower is tender.
- Let cool and serve. Garnish with fresh cilantro.
Notes
- Give the vegetables time to cook. The juices are released and help build the flavor.
- Cut the cauliflower evenly to ensure they cook consistently.
- Make ahead. Just like my Moroccan Beef Stew, Bison Sloppy Joe’s and Sugar Free Sloppy Joe’s, the meat will have way more flavor the next day if you allow the flavors to blend overnight.
- Fresh cauliflower florets are best.
- Water helps the consistency in the recipe but vegetable or chicken broth work as well. Be sure to adjust the seasonings and salt if needed.
Nutrition
Making this? I would love to see! Tag me on Instagram @whensaltyandsweetunite and #whensaltyandsweetunite
